This week, the weight goes up. The excuses go down.
Keep your form sharp. Keep your discipline sharper.
You're not just building muscle — you're building a mindset.
🥇
Day 1 — Chest & Back
Bench Press – 5x4 @ 80%
Incline Bench Press – 3x8
Lat Pulldown – 3x10
Seated Row – 3x10
Overhead Triceps Extension – 3x10
Strict Hammer Curls – 3x10
🦿
Day 2 — Lower Body
Back Squat – 5x4 @ 80%
Pit Shark Squat – 3x8
Bulgarian Split Squat – 3x10 each
Hamstring Curl – 3x10
Leg Extension – 3x10
Calf Raises – 4x25
Planks – 3 sets, 1 minute each
😴
Day 3 — Rest
Recovery isn't optional.
Eat. Sleep. Stretch. Come back harder.
💪
Day 4 — Arms & Shoulders
Close-Grip Bench Press – 3x8
Shoulder Press – 3x8
Face Pulls – 3x10
Lateral Raises – 3x12
Triceps Extension – 3x10
Incline DB Curls – 3x10 each
Rope Hammer Curls – 3x10
🦍
Day 5 — Chest & Back II
Tempo Bench Press – 1x5 @ 70%
→ 3 seconds down, 2-second pause, explode up
Bench Press – 2x6 @ 60%
Pec Fly – 3x10
T-Bar Row – 3x10
Kneeling Single Arm High Cable Row – 3x10
Rear Delt Fly – 3x10
🦵
Day 6 — Legs II
Pause Squat – 1x5 @ 70%
→ 1–2 second pause at the bottom
Squat – 2x6 @ 60%
Hip Thrust – 3x10
Leg Press – 3x10
Single-Leg Extension – 3x10 each
Hanging Knee Raises – 3x20
🛌
Day 7 — Rest
You’ve earned your rest — but you haven’t earned comfort.
Stay focused. Week 3 gets meaner.
👇
Keep Going
Tag us in your progress. Drop a flex. Post the pain.
#ShangoFitness
We see you.